Training Archive: divIn the 31 days ending 2006-07-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Note | |
| (rest day) | ||
| Not tired after weekend, which is very good sign. Have to pickup friends from SFO, so called it rest day and watched movies. | ||
Sunday Jul 30 | ||
| Note | |
| Sprint, Jul. 30
(Sun.) Bayfront Park Menlo Park, CA | ||
| Note | |
| The San Francisco Marathon (Sunday) http://www.runsfm.com/registration/registration.ht... | ||
| Orienteering race 54:26 [4] 8.4 km (6:29 / km) +144m 5:58 / km | |
| spiked:25/29c weight:80kg shoes: Mizuno Ascend | ||
| Motala in the Bayfront park, 3 lasp, very open, trails are erased from map, last lap was window-o - 10 meters around control visible - did around 4min mistakes. Could be way better but legs were tired after yesterdays run. Got some speed a the end of the last loop. | ||
Motala: three loop - Splits | ||
Saturday Jul 29 | ||
| Medium Pace Run tempo 39:20 [4] 8.6 km (4:34 / km) +20m 4:31 / km | |
| shoes: Asix GT-2100 | ||
| Feet fleet run. Quite fast fast, almost 10k race pace.
First half did in 18:45, returned in 20:30. Return was slower, and harder. | ||
| Stretching 20:00 [3] | |
Friday Jul 28 | ||
| Easy run (GYM) 49:30 [3] 10 km (4:57 / km) | |
| weight:79kg shoes: Asix GT-2100 | ||
| Easy 8:06 mm pace run with 6:00mm last 800m. Very good . | ||
| Stretching 10:00 [3] | |
Thursday Jul 27 | ||
| Note | |
| 2006 LGAA / Mizuno SUMMER
28th Annual Los Gatos All-Comer T&F Meets Every Thursday Since 1979& New 400 meter track June 29 July 6, 13, 20, 27 Aug 3, 10 5:00 PM Pole Vault 5:30 PM High Jump, SP then Discus, LJ then TJ 5:45 PM Race Walk 6:00 PM Running Event Order: 400R, 800, HH, 100, 400, Mile (1500 last meet), 60, 200, 2-Mile (5K last meet), IH, MR Divisions: Open, High School, Masters, Women, Jr. High, Middle School, Age Group, Kids in most events $4.00 Entry Fee unlimited events, $2.00 Spectators For Info Call: Rick Milam 408 275-9448 or 408 241-6578 http://www.losgatostrack.com/06allcomers | ||
| Easy run warm up/down 12:30 [3] 2 km (6:15 / km) | |
| shoes: Asix GT-2100 | ||
| Warmup before track in/out run. Weather perfect, around 22C, cool breeze. | ||
| Stretching 10:00 [3] | |
| Medium Pace Run intervals 14:00 [4] 3.3 km (4:15 / km) | |
| weight:79kg shoes: Asix GT-2100 | ||
| I pace intervals, 200/100m, ~43-45sec I pace plus slower 25-30sec. Did 11x(200/100) rep.
Field checked artical from active.com about this type of vomax workouts. Was very comfortable, felt more stress on lungs than on legs but not tired after 13min of run, very good alternative. Also, legs were heavy in the morning - like after tought race. Will do it regulary. Recall, that when i was in track and field business we ran very similar series, 5x(150/50m) or close. | ||
| Note | |
| http://www.active.com/story.cfm?story_id=13368 | ||
Tuesday Jul 25 | ||
| Note | |
| Chabot All Comer Track Meet Series
Tuesdays June 20, June 27, July 11, July 18, July 25 - High School and Up Chabot College - Meet starts at 6 PM. Free Entry. Bring Your Own Implements Athletes may be asked to help with officiating Contact Ken Grace (510) 723-6662 or KGrace@ChabotCollege.edu for further information | ||
| Easy run 21:00 [3] 2.6 mi (8:04 / mi) | |
| weight:79kg shoes: Asix GT-2100 | ||
| Warmup/cooldown, jog between intervals. Very hot. | ||
| Medium Pace Run intervals 12:00 [3] | |
| shoes: Asix GT-2100 | ||
| I pace sieries 2x800 plus 4x400 (to hot to stay with 800s) with 1 min rest. Was very ok, pace 1:30 lap is exactly what body reqiured. | ||
| Stretching 10:00 [3] | |
Monday Jul 24 | ||
| Easy run 24:30 [3] 5 km (4:54 / km) | |
| weight:79kg shoes: Asix GT-2100 | ||
| 5k at gym - to hot to run outside. 4.1k easy, 0.9k at R pace, and overally, quite easy. | ||
| Stretching 10:00 [3] | |
Sunday Jul 23 | ||
| Note | |
| Time Is On Your Side 5K, 10K Run Jul. 23, 2006 (Sunday) LMJS.org; 510/644-4224 | ||
| Note | |
| Wharf to Wharf Race (34th) (Sunday) www.wharftowharf.com | ||
| Easy run hills 36:00 [3] 6.4 km (5:37 / km) +50m 5:25 / km | |
| weight:79kg shoes: Asix GT-2100 | ||
| so hot, las trampas was closed, so took a run in the tilden. still was a hellish - after consuming 2.5 l of liquids weght was only 79kg, 1kg down from the morning. | ||
| Stretching 20:00 [3] | |
| Temperature in Alamo was around 115F. Tilden was ~105F... | ||
Saturday Jul 22 | ||
| Note | |
| East Bay Trail Run #2, 5K & 10K (Saturday) www.recreation4fun.com | ||
| Easy run tempo 44:00 [4] 9 km (4:53 / km) +50m 4:45 / km | |
| weight:79kg shoes: Asix GT-2100 | ||
| Morning run with FF folks in Pleasant Hill, ran with strong runner (<16:00 5k), first 3 miles were ok, later he ran away - heat was unberable ~100F. | ||
| Stretching 20:00 [3] | |
| After consuming 2L of drinks weight was 79.6. | ||
| Orienteering 1:15:00 [4] ** 8 km (9:22 / km) +300m 7:54 / km | |
| 12c shoes: Asix GT-2100 | ||
| Training session on Twin Peaks map, 12 control. Was better than in Walnut creek, but still hot, especially on the east slopes. Cool course by Mark. | ||
| Stretching 10:00 [3] | |
Friday Jul 21 | ||
| Easy run 17:00 [3] 3.2 km (5:19 / km) | |
| shoes: Asix GT-2100 | ||
| GYM easy run between meetings | ||
| Medium Pace Run 1:30 [4] 0.4 km (3:45 / km) | |
| shoes: Asix GT-2100 | ||
| One interval at I pace. | ||
| Stretching 10:00 [3] | |
| Note | |
| Outside was like a little hell - +41C(105F) | ||
Thursday Jul 20 | ||
| Note | |
| Diablo Valley College (1/8 spikes only!)
When: July 13th and 20th Time: 5:15pm Running Events (Steeplechase) Entry Fee: $5.00 PER ENTRANT 1.5k or/and 2miles Contact: Meet Director, Daniel Cruz (925) 685-1230 X2258 | ||
| Easy run warm up/down 15:00 [3] 2 km (7:30 / km) | |
| shoes: Asix GT-2100 | ||
| Felt very well, despite 98F heat. | ||
| Stretching 30:00 [3] | |
| Before and after run. | ||
| Medium Pace Run race 12:40 [4] 2.0 mi (6:19 / mi) vdot: 49.1 | |
| weight:78kg shoes: Asix GT-2100 | ||
| 2 mile race at DVC all commers meet. Was very hot - ~98F during race despite late time (7pm). First 5 laps ran good, close to projected 6:05 m/m pace but then slowdown - glass of water would be very helpfull - was extremeley thirsty. Worsest was 7th lap 1:41, but on the last started to fiill better and did in 1:38.
Tried "accellation" strategy to overcome perfomance decline in the middle of the 7th loop. Started to run faster after 100m into it, had very heavy outbreak in the sence of heat and thirst in around 300m into it, but felt of capable to run at higher speed. Last loop was hard but almost 3 sec faster. 1:27, 1:33, 1:32, 1:33, 1:35, 1:38, 1:41, 1:39 = ~12:40. | ||
Wednesday Jul 19 | ||
| Easy run 25:11 [3] 5 km (5:02 / km) | |
| rhr:52 slept:6.0 weight:78.8kg shoes: Asix GT-2100 | ||
| 5k on treadmill in the gym. Felt easy and last 600 ran at 6mm pace. | ||
| Stretching 10:00 [3] | |
Tuesday Jul 18 | ||
| Easy run warm up/down 22:00 [3] 3.2 km (6:52 / km) | |
| shoes: Asix GT-2100 | ||
| Warmup/cooldown, plus jog between intervals. | ||
| Medium Pace Run intervals 12:00 [4] 3.2 km (3:45 / km) | |
| weight:79kg shoes: Asix GT-2100 | ||
| I pace intervals, 8x400, at around 1:30 laps, first 4 were hard, but after felt easy and the rest was ok. Walked/jogged ~1min between reps. | ||
| Stretching 20:00 [3] | |
Sunday Jul 16 | ||
| Note | |
| Jail Break Run 5K, 10K Run/Walk (4th) (Sunday) WWW.onyourmarkevents.com | ||
| Orienteering 49:00 [4] *** 5 km (9:48 / km) +150m 8:31 / km | |
| 16c weight:81kg shoes: Asix GT-2100 | ||
| Presidio park training. Ran with vlad, mark, rex, and mitsumo. Quite fast, cold and sunny. Nice course by rex, almost normal orienteering. Felt sloppy on uphils, navigation was ok. | ||
| Stretching 5:00 [3] | |
Saturday Jul 15 | ||
| Easy run tempo 39:00 [4] 8.6 km (4:32 / km) +20m 4:29 / km | |
| shoes: Asix GT-2100 | ||
| Started fast with girl from XC univercity team (17:50 5k), keepping pace around 7:30-7:50mm. End was very hard due to dehidration - temperatures are close to 100F.
| ||
| Stretching 20:00 [3] | |
Thursday Jul 13 | ||
| Note | |
| Diablo Valley College (1/8 spikes only!)
When: July 13th and 20th Time: 5:15pm Running Events (Steeplechase) Entry Fee: $5.00 PER ENTRANT 1.5k or/and 2miles Contact: Meet Director, Daniel Cruz (925) 685-1230 X2258 | ||
| R run race 11:14 [4] 2.8 km (4:01 / km) vdot: 47.4 | |
| ahr:169 max:171 weight:81.2kg shoes: Asix GT-2100 | ||
| Ran 2 miles - 1.5k was too early to get there. Started at moderate R pace, than slowdown after making 1:21 first lap, with target pace 1:30. Wasnt able to keep up at such a temp - despite running slower at 1:33-1:34 gradually slowdown and after making 7th lap in 1:49 decided to drop. Should complete distance - would be very good mental training, or try to run faster before quiting - people say that helps.
After race weight was ~79kg. | ||
| Easy run warm up/down 10:00 [3] 1.6 km (6:15 / km) | |
| shoes: Asix GT-2100 | ||
| Stretching 15:00 [3] | |
Tuesday Jul 11 | ||
| Easy run warm up/down 14:00 [3] 2 km (7:00 / km) | |
| shoes: Asix GT-2100 | ||
| R run intervals 6:55 [4] 2.4 km (2:53 / km) | |
| shoes: Asix GT-2100 | ||
| R pace intervals, 2X(600, 400, 200) with walk till full recovery. Very comfortable, despite quite fast pace, from 1:17 to 1:24 lap.
2:04, 1:20, 37, 1:55, 1:17, 39. Felt very relaxed, but right met hurts, dropped after 2 sets. | ||
| Stretching 15:00 [3] | |
Sunday Jul 9 | ||
| Note | |
| Twin peaks, street O, mass start, training , 11:00 am | ||
| Note | |
| Run to the lake, Eden hospital, Castro Valley, 8:00am, 5&10km run | ||
| Note | |
| SF orchestra, 2:00pm | ||
| Orienteering 51:00 [3] * 9 km (5:40 / km) +200m 5:06 / km | |
| shoes: Asix GT-2100 | ||
| Sunday training in SF.
http://www.gmap-pedometer.com/?r=286326 2km jog included | ||
Saturday Jul 8 | ||
| Note | |
| Pleasant Hill, FF sports, 8:30am, 9km run | ||
| Easy run hills 27:00 [3] 5 km (5:24 / km) +150m 4:42 / km | |
| shoes: Asix GT-2100 | ||
| Jog from home to lake chabot, to prevent body from suffocation | ||
| Stretching 10:00 [3] | |
| Strength 10:00 [3] | |
| horizontal bars | ||
Friday Jul 7 | ||
| Note | |
| Los Gatos, Elizabeth lake, evening training, 6:00-8:00pm | ||
Thursday Jul 6 | ||
| Note | |
| (rest day) | ||
| just black hole | ||
Wednesday Jul 5 | ||
| Note | |
| Alamo 6:30, start at 7:00. Next training will be kept in Las Trampas, wendesday night, starting from Alamo plaza
http://www.gmap-pedometer.com/?r=278283 longer that expected, almost 10km round | ||
| Easy run 1:10:00 [3] 9 km (7:47 / km) +310m 6:38 / km | |
| shoes: New Balance 871 | ||
| Warmup/cooldown - jog to and from map. Incured a lot of climb. | ||
| Orienteering 35:00 [3] *** 2.5 km (14:00 / km) +50m 12:44 / km | |
| 5c shoes: New Balance 871 | ||
| Easy O course - 5 controls from Green course 3 yo map. Did it running concurently, me, rex, and mattias. Spiky nasty staff was all around, as usual for this park. Also, got couple of ticks. | ||
| Note | |
| all places in Alamo were closed at 9pm, so had to drive to Oakland to have some food and chat about training. Sweet crepes were good. | ||
Tuesday Jul 4 | ||
| Note | |
| Pleasant Hill, Firecracker 5K Run/Walk, http://active.com/event_detail.cfm?event_id=130812... | ||
| Note | |
| Run San Ramon 5K/10K, (Tuesday) bmorris@ci.san-ramon.ca.us; 925/973-3200 | ||
| Medium Pace Run race (5K road race) 19:27 [5] 5 km (3:53 / km) vdot: 51.5 | |
| weight:81.2kg shoes: Asix GT-2100 | ||
| First 5 k road race ever - 3 loops around Pleasant Hill city center. Plan was to start in the first line and keep up with leaders for a 1km or so, before ajusting to wright pace. Worked just fine for 600m, after gradually slowdown to ~6:20mm pace, and soon next big groups of runners passed me, pace was just ok for me. Second loop was very hard, more runners passed. Last loop run at around 6:30 mm pace and didnt feel very well - to much LA, stomack started to complain about exceesive food amount in it, almost throught out. Last 800 was very very hard, but probably was able to run way faster - spurted on the remaining 200m to finish line and for my surprise it felt easy - had to do this trick in the beginning of the 3rd loop.
Overal 30th place, 4th in 40-49 yo age group. 3rd guy passed me 1km to finish and won by 20 sec. First place time was 15:46. Nothing hurts and recovered very quickly. | ||
| Stretching 10:00 [3] | |
Sunday Jul 2 | ||
| Event: JWOC 2006 | ||
| Easy run hills 2:22:00 [3] * 25 km (5:41 / km) +600m 5:04 / km | |
| shoes: Asix GT-2100 | ||
| Zero 2 Hero training run by Rex. Attended Rex, Mitsumo, and me. Started at Merrit lake, ran to the redwood peek and back. Almost 1:20 uphill run. Felt great at the end was ltl dehydrated, which was compensated in cafe.
Next training will be kept in Las Trampas, wendesday night, starting from Alamo plaza. | ||
| Stretching 10:00 [3] | |